Upper Body Circuit

Here was my routine for today.  

I did not take longer than about 10-15 seconds between exercises ... just long enough to transition to the next move.

Grab a pair heavy and lightweight dumbbells.  I used 20 pounds and 8 pounds.

Start off with the heavy dumbbells, and perform the following ...

-  8 Pushups and immediately transition to 12 chest presses while lying on the floor

-  Stand up and perform the following:  8 weighted hip hinges, followed immediately by 8 rows.

Repeat these circuits.

-  Perform 10 curls followed immediately by 10 tricep extensions followed immediately by 10 overhead presses.

Repeat this circuit.

Grab your lighter set of weights and do the following moves ...

-  8 reps of pressing one weight overhead while raising the other arm out to the side (don't hurt your shoulder by using a weight that is too heavy).  

-  12 reps of bent over fly and front raise combo (do a fly then raise weights straight out in front of you)

-  16 reps of tricep kickbacks (extensions)

Repeat this circuit.

Put the weights down and get on the floor for some ab work.

-  16 crunches

-  16 bicycle crunches

-  8 superman moves

-  hold a plank for 30 seconds

Cool down and stretch.

I've attached some photos as a demonstration of the moves that may be less familiar.  

When doing a hip hinge, it is imperative to keep your back completely straight and lift yourself up using your glute muscles, not your lower back muscles.  You don't want to throw out your back!

Hip Hinge

Overhead Press

Bent over rows

Tricep Extension or Kickback